Hi and welcome to this meditation.
I'm Dr.
Patti Halava of Awaken Peace Healing.
Begin by finding a comfortable position either sitting down in a chair or lying down on the floor.
Taking a nice gentle breath in,
An open mouth exhale softening through the muscles in the face around the eyes,
Cheeks,
The jaw.
Taking another nice breath in through the nose,
Pausing at the top of the inhale taking in the fullness of the breath.
Open the mouth,
Exhale with the sigh releasing tension through the neck and the shoulders,
The torso,
The abdomen,
The whole of the upper body.
And then pausing at the bottom of the breath at the end of the exhale in this moment of emptiness.
Taking one last big breath in through the nose filling the lungs,
Filling the body.
And open the mouth,
Exhale out with a sigh as you sink into the support beneath you softening through the hips,
The pelvis,
Upper legs,
Knee,
Lower legs,
All the way down to the toes.
And then releasing and allowing your breath to resume its natural rhythm flowing in and out evenly,
Softly through the nose.
As you begin to scan your body from head to toe and toe to head,
Scanning through the top of the head,
Forehead,
Face,
Tongue and jaw,
Neck,
Left shoulder,
Right shoulder,
Right arm,
Left arm,
Front of the torso,
Back of the torso,
Upper back,
Mid back,
Lower back,
Hips,
Belly,
Right leg,
Left leg,
Right foot,
Left foot.
Finally noticing if there are any areas of tension here,
Any areas of discomfort,
Anything that feels unsettled.
Once you've found that spot,
Bring your full awareness there.
You might even place a hand right on top of that area.
Gently breathing in through the nose into the body underneath this area.
Breathing in and out in this area of discomfort,
Of pain.
I'm bringing curiosity here now.
What is the size?
Is this large,
Is this small?
What shape is this discomfort,
This pain?
Is it round,
Spherical,
Angular,
Sharp,
Prickly?
Is this pain soft or hard,
Smooth or rough?
Does it have a color?
Does this shape,
This space of pain have movement or is it solid and steady and still?
Does it pulse or vibrate?
Simply noticing and observing this pain.
And to form the image of this pain.
Its size,
Color,
Shape,
Texture,
Movement.
You might now look at the pain and see if you can intensify it for a moment.
Letting it become bigger,
Stronger just for a moment.
Inhale.
And as you exhale,
Release and allow it to resume to its previous state of intensity.
And inviting it to decrease in intensity.
Allowing the pain to become smaller,
Perhaps more subtle.
You might even give the pain a name.
And then asking,
Asking of the pain,
What do you need me to know?
Becoming aware of any thoughts,
Words,
Images or sensations.
And visualizing that pain becoming smaller and traveling through your breath towards release.
So on the next exhale,
The pain is ready to leave the body.
And before it goes,
Thanking the pain for the gift of the message that it has given you,
The indication of something out of alignment.
The invitation to pause and check in with yourself and give yourself a moment of kindness.
So with gratitude,
Visualizing this object of pain sitting outside of the body now.
And as you watch it fade off into the distance as it dissolve,
Settle your breath and your attention back into the body,
Scanning the body now from head to toe and toe to head.
Now you see the feet,
Legs,
Hips,
Abdomen,
Low back,
Middle back,
Upper back,
Front of the body,
Back of the body,
Left arm,
Right arm,
Shoulders,
Neck,
Muscles in the face,
The crown of the head.
Taking a full breath in,
Breathing in through the nose,
Open mouth,
Exhale with a sigh as you tuck the chin into the chest.
Bring the corners of the mouth up to the ears into a soft,
Gentle grin.
You smile with a gentle acknowledgement of gratitude to yourself for taking the time to check in and honor the emotions and the pain that moves through the body as the honorable messengers that they are.
Fluttering the eyes back open,
Lifting the chin and returning your gaze to the space around you,
Reorienting to space and time.
And carrying this moment of compassion with you throughout the day.
Namaste.
